Friday 4.5.18

CrossFit Deficit B-Stance Squat 4 sets of 8 reps per leg Rest 2 minutes between sets

*use 2" deficit

For time  150ft dumbbell walking lunges @ 22.5/15kg 100 wall balls @ 9/6kg 50 box jump-overs @ 24/20” 100 wall balls 150ft dumbbell walking lunges


Olympic Lifting

In 12 minutes build to a 5RM overhead squat 

In 12 minutes build to a heavy set of the complex:  

1 power snatch + 1 hang snatch + 1 snatch balance  

In 12 minutes build to a heavy single high hang snatch

*2 second pause in the catch

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